Comparing Nutrients in 14 ounces Steamed Hawaii Mountain Yam VS Boiled Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Steamed Hawaii Mountain Yam	8%	1%	91%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Steamed Hawaii Mountain Yam	Boiled Lotus Root	Recommended Dietary Allowance
Energy	11.2% 325kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	49% 63.6g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	32.4% 12.3g	38g per day for Men 19-50 years
Protein	12.3% 6.87g	11% 6.27g	56g per day for Men 19-50 years

Vitamins

	Steamed Hawaii Mountain Yam	Boiled Lotus Root	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	121% 109mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Hawaii Mountain Yam	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21.3% 1.7mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	38% 0.87mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	57.8% 1965mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.27% 306g	8.73% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Hawaii Mountain Yam VS Boiled Lotus Root per 14 oz

Compare the macro and micronutrient content in 14 oz of Steamed Hawaii Mountain Yam versus 14 oz of Boiled Lotus Root to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Steamed Hawaii Mountain Yam vs Boiled Lotus Root:

• 14 ounces of Steamed Hawaii Mountain Yam have 1.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled Lotus Root.
• While 14 oz of Boiled and Drained Lotus Root contain 1.5 times more Vitamin B1 and more Vitamin C than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Boiled Lotus Root provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin C
• Both Steamed Hawaii Mountain Yam as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Steamed Hawaii Mountain Yam vs Boiled Lotus Root:

• 14 ounces of Steamed Hawaii Mountain Yam have 1.3 times more Manganese and 1.4 times more Potassium than Boiled Lotus Root.
• While 14 oz of Boiled and Drained Lotus Root contain 3.3 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus and 3.8 times more Sodium than Steamed Hawaii Mountain Yam.
• Both Steamed Hawaii Mountain Yam and Boiled Lotus Root contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
• Both Steamed Hawaii Mountain Yam as well as Boiled and Drained Lotus Root lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Steamed Hawaii Mountain Yam have 1.2 times more Energy and 1.2 times more Carbohydrate than Boiled Lotus Root.
• Both Steamed Hawaii Mountain Yam and Boiled Lotus Root offer comparable quantities of Protein per 14 ounces.
• Both Steamed Hawaii Mountain Yam as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.